Early Morning Workout and 4,000 cal/day
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Early Morning Workout and 4,000 cal/day - 4/6/2007 5:18:36 AM
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mjat
Posts: 6
Joined: 2/23/2007
Status: offline
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I have been reading through the forums and this is my first post. I am a beginner. I workout in the morning right at 5:30am. I hit one muscle group 5 times a week (Mon-Legs, Tue- Chest, Wed-Back, Thurs-OFF, Fri-Shoulders, Sat-Arms.) with the goal of Bulking. I have figured out my maintenance calories and with the goal of Bulking, I need approximately 4,000 calories per day. I eat about 8 times a day with proportions of 50% Carbs, 30% Protein and 20% Fat according to FitDay. My current schedule is like this: Wake up at 4am to eat about 50-75 grams complex carbs with a little protein and then try to go back to sleep until 5am. Get up at 5am and drive to the gym and have 20g Whey Protein on the way there. Workout until about 6:30am and immediately (in the locker room) have 40 gram Whey protein and a 32 oz Gatorade. I eat again at about 7:45 consisting of oatmeal, skim milk, fruit and 100% whole wheat cereal. Snack at 10:00 am, lunch at noon—whole wheat bread, tuna, etc., snack at 3pm (Whey shake or 1 oz walnuts, etc.), dinner at 6pm (Fish—salmon or tilapia or cod, or shrimp, or 95% Lean Beef, mixed veges, etc, 8:30 pm snack of no-fat cottage cheese (for the casein protein) and 2 TBSP natural peanut butter. I try to limit the carbs after the 3pm snack.
That is a typical day basically—I can get more specific if needed. Here are my questions:
How does this look? Again, my goal is to add muscle and lots of it. I know it takes work but I am full of Passion at this point. My goal is that by the end of 2008, I will be “BIG”. I am about 240 pounds, mid 30’s, and 25% Body Fat right now. I get about 250 grams of protein a day according to FitDay.
On my rest days (Thurs and Sunday), I still want to eat the 4,000 calories per day, correct?
Is there anything I should be doing that I’m not doing…or anything I am doing that I shouldn’t?
I take a Multi-Vit, Fish Oil and supplement with additional B complex vits, Vit C, Calcium, Chromium, etc. I’ve been thinking about Creatine, Glutamine, Arginine…I could go on and on about what the Mags recommend. Any recommendations here on supplementation?
All replies, comments, criticisms are really appreciated.
THANK YOU FOR CONTRIBUTING TO MY SUCCESS!!
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RE: Early Morning Workout and 4,000 cal/day - 4/7/2007 5:22:19 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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It sounds like you're right on track, and have a hell of alot of discipline to wake up that early and train every day.
Considering your supplements, I would reccomend your next choice be creatine monohydrate. To put it simply it's like 5lbs of free mass. There's lots of creatine blends and different forms but mono has a great bang for its buck and does everything creatine is suppossed to do.
I'm not sure if 4000 calories is the right amount for bulking if you weigh 240lbs....I remember calculating my bulking calories came out to around 4500 and I'm 215lbs.
(in reply to BB2K)
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RE: Early Morning Workout and 4,000 cal/day - 4/9/2007 3:09:02 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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No Quarter, if he is a beginner and has been undereating, there is no reason to bump the calories immediately.
mjat, I would actually recommend upping your previous calorie intake by say 250 calories, and after 1-2 weeks if you do not gain weight, add another 250 calories and continue to do until you gain weight. If you immediately force yourself to eat more than your previous calorie intake, you spike your metobolism too quickly, which is not what you want to do.
(in reply to No Quarter)
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